10 Suggestions For Protecting The Heart

The heart is the busiest organ in our body and needs our careful care. Otherwise, once there is a problem with the heart, it will often be very troublesome. So how to protect our hearts?

1. Omega 3 fatty acids

salmon

Omega-3 fatty acids are polyunsaturated fatty acids, which can help prevent systemic inflammatory response and cardiovascular diseases and protect the heart. Harvard University found that eating fish once or twice a week to eat about 2 grams of omega-3 fatty acids can reduce the risk of sudden cardiac death by 36% and reduce the possibility of death by 17%. Besides salmon, sardine and other deep-sea fish, walnut, flaxseed, perilla seed and the oil extracted from them are also good sources of Omega 3 fatty acids.

2. Magnesium

Red bean

Magnesium helps to reduce nerve and muscle excitability, maintain heart elasticity, and prevent stroke and heart disease. Insufficient magnesium intake may cause blood pressure to rise. Studies have shown that adequate magnesium supply in the diet is beneficial to preventing hypertension, heart disease and diabetes. Women are more likely to lack magnesium than men, and stress will consume the magnesium stored in the human body, so we need to pay attention to supplement it in the diet. Magnesium is found in coarse grains such as millet and red beans, nuts such as pine nuts and walnuts, and green leafy vegetables such as spinach and rape.

3. Vitamin D

Mushroom

Vitamin D is not only good for bone health, but also good for heart health. Research shows that if the human body lacks vitamin D, the risk of heart disease will increase by 40%, and the risk of death from heart disease will be higher than 81%. The source of vitamin D in food is not rich, only a few sources such as fish (especially fish liver), mushrooms, animal viscera, whole milk and eggs. However, you can get more sun exposure. Sun exposure is the main source of vitamin D for the human body.

4. Zinc

sesame

Zinc can help the human body produce anti-inflammatory cytokines. Like omega-3 fatty acids, it helps to prevent human inflammation. At the same time, zinc has also been proved to have a protective effect on arteries, help prevent coronary artery disease and improve heart function. Zinc mainly comes from some protein rich foods, such as shellfish, shrimp and crab, viscera, meat, fish and so on. Among the seeds, sesame, sunflower seeds and pine nuts also have high zinc content.

5. Vitamin C

Fruits and vegetables

Vitamin C is a powerful antioxidant. Studies have found that it helps to reduce the level of low-density lipoprotein cholesterol (commonly known as "bad" cholesterol) and increase the level of high-density lipoprotein cholesterol (commonly known as "good" cholesterol). People with high intake of vitamin C in their diet have a lower risk of heart disease and stroke. The main source of vitamin C is fresh fruits and vegetables, among which citrus fruits and tomatoes are the best sources of vitamin C. The content of green pepper, spinach, kiwi fruit and fresh jujube is also very rich.

6. Vitamin E

nut

Vitamin E is also a strong antioxidant. Like vitamin C, it can also regulate the level of cholesterol in the body, inhibit platelet aggregation and reduce the risk of myocardial infarction and stroke. All kinds of nuts and seeds are rich in vitamin E, and avocado is also rich in vitamin E in fruits, which can be eaten often.

7. Allicin

Allicin

Allicin helps relax blood vessels and improve blood flow, which plays a positive role in blood pressure and heart health. It should be noted that garlic contains allicin, alliinase and other effective substances. After crushing, they will contact each other to form allicin with health care effect. Therefore, it is best to mash garlic and eat it after 10 ~ 15 minutes. The absorption effect of allicin is better, but there is little allicin after cooking.

8. Lycopene

tomato

Lycopene is a kind of carotene with strong antioxidant effect, which has been proved to help prevent cancer and heart disease. Studies have shown that the higher the content of lycopene in human adipose tissue, the lower the risk of myocardial infarction. Lycopene can also increase arterial elasticity, improve vascular endothelial function and prevent arteriosclerosis. Lycopene generally exists in red food, such as tomato, watermelon and so on.

10 suggestions for protecting the heart

1. Beware of several symptoms of excessive stress

When a person feels pressure, the body will release decompression substances, so general pressure will not cause great harm to the body. But when the pressure is too great or invades the body and mind for a long time, the heart will go wrong. Such as fidgety, easy to cry, unable to cope with daily chores, more hesitant than usual, greatly reduced appetite, difficult to concentrate, disturbed sleep, etc. Be alert to these symptoms and take timely action to reduce pressure for the body.

2. Learn the best relaxation techniques

Lie on your back with your arms easily on your sides and take a few deep breaths. Then tighten the muscles in your toes for three seconds, and then relax.

3. Eat more complex carbohydrates

Carbohydrates are an important part of the diet. Complex carbohydrates are rich in starch and fiber, which can slowly release energy after reaching the body. Whole grains, Cereals, brown rice, oatmeal, buckwheat and potatoes are all complex carbohydrates.

4. Don't ignore your abdominal discomfort

When myocardial fatigue, damage and arrhythmia occur, the heart cannot obtain sufficient blood. At this time, some people will not show typical symptoms of chest tightness and chest pain, but only abdominal pain, dyspepsia and abdominal distension, especially young people, should pay attention.

5. Depression must be resolved

There are various causes of depression, but if your heart is bad, you should be more careful. Statistics show that a quarter of patients will be depressed after a heart attack. This is detrimental to their recovery. Therefore, heart patients suffering from depression should seek psychological help as soon as possible.

6. Exercise is more important than losing weight

People who exercise regularly have lower cardiovascular incidence rate.

7. Exercise if you have heart problems

Patients with heart problems should exercise properly. The heart will benefit from exercise. All you have to do is seek expert advice, choose the right exercise and do it step by step.

8. Consider taking statins

Statins are a major progress in the field of cardiac research in recent years. It can affect the metabolism of cholesterol and reduce LDL cholesterol by 20% - 60%. In addition, statins have less side effects and can greatly reduce the mortality of cardiovascular diseases.

9. Don't drink

Although moderate alcohol can prevent cardiovascular disease, it is difficult for ordinary people to grasp the amount of alcohol. Alcohol can directly damage the myocardium, expand the atrium, interfere with the normal rhythm of the heart, and cause atrial fibrillation.

10. Cardiac examination cannot be ignored

If you are over 20 years old and do not have coronary heart disease or diabetes, you need to pay attention to two important indicators: total cholesterol in the blood and high density lipoprotein cholesterol. Generally speaking, the level of total cholesterol is less than 5 mmol / L, which is ideal. 5-6 is in a critical state and there is a certain risk. If it exceeds 6, then you should take lipid-lowering measures.

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